WOD – Sat, Jan 28
Starting in February the Monday 615pm WOD will now be an Olympic Lifting Class. Striking is being cancelled and replaced with a 615p WOD on Thursday's.
Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 with a partner:
60 synchro sit-ups
40 box jumps (20/24 in)
20 chest-to-bar pull-ups
INTERMEDIATE
AMRAP 15 with a partner:
60 synchro sit-ups
40 box jumps (20/24 in)
20 chin-over-bar pull-ups
BEGINNER
AMRAP 15 with a partner:
30 synchro sit-ups
20 box step-ups (12/20 in)
10 jumping chest-to-bar pull-ups
Skill Work
Post-workout:
EMOM 6:
1-5 ring muscle-ups
Cool Down
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball tricep mash/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
P1: step-ups
P2: 1 round of…
10 ring rows
20 plank shoulder taps
10 single-leg lateral line hops/leg
1 set:
P1: box jumps
P2: 1 round of…
10 kip swings
10 sit-ups
3-5 strict pull-ups
2 sets as a team:
10 synchro sit-ups
10 box jumps
– No rest between sets.
Work Chest to Bar Pull Ups or modifications